top of page
Search

211212


Weightlifting Strength

Power Snatch

10 min EMOM

2 power snatches

start with 60% and build up to technical heavy


5 min EMOM

1 power snatch with 3 sec pause in catch


Metcon

4 rounds for time:

30m walking lunges

12 Single arm devil press

6 Single arm squat clean


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

Aerobic Capacity

Every 3 mins for 8 sets

400m run (or row)


maintain same time for all sets


Metcon

4 rounds for time:

30m walking lunges

12 Single arm devil press

6 Single arm squat clean


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

121 views0 comments

Recent Posts

See All

220429 Friday🚜

On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's

220423

Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/

220422 Friday 🏖

EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility

Comments


bottom of page